Mark Ciferri, of Ridgefield, warms up by doing front squats at CrossFit Ridgefield in Ridgefield, Conn. Monday, June 9, 2014. CrossFit is a unique alternative to a regular gym, featuring exercises like Olympic weightlifting, gymnastics, kettlebell swings and rowing. The workouts, guided by professional instructors, are different every day and modifyable for any ability level.

Members do pull-ups at CrossFit Ridgefield in Ridgefield, Conn. Monday, June 9, 2014. CrossFit is a unique alternative to a regular gym, featuring exercises like Olympic weightlifting, gymnastics, kettlebell swings and rowing. The workouts, guided by professional instructors, are different every day and modifyable for any ability level.

Members come back to the building after a 400 meter run as part of their warmup workout at CrossFit Ridgefield in Ridgefield, Conn. Monday, June 9, 2014. CrossFit is a unique alternative to a regular gym, featuring exercises like Olympic weightlifting, gymnastics, kettlebell swings and rowing. The workouts, guided by professional instructors, are different every day and modifyable for any ability level.

The workout of the day, known as the WOD, is displayed on the white board at CrossFit Ridgefield in Ridgefield, Conn. Monday, June 9, 2014. CrossFit is a unique alternative to a regular gym, featuring exercises like Olympic weightlifting, gymnastics, kettlebell swings and rowing. The workouts, guided by professional instructors, are different every day and modifyable for any ability level.

The workout of the day, known as the WOD, is displayed on the white...

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Tom Beauregard, of Ridgefield, and others do front squats during their workout at CrossFit Ridgefield in Ridgefield, Conn. Monday, June 9, 2014. CrossFit is a unique alternative to a regular gym, featuring exercises like Olympic weightlifting, gymnastics, kettlebell swings and rowing. The workouts, guided by professional instructors, are different every day and modifyable for any ability level.

Tom Beauregard, left, of Ridgefield, throws a medicine ball with Tony Dale, of Ridgefield to warm up before a workout at CrossFit Ridgefield in Ridgefield, Conn. Monday, June 9, 2014. CrossFit is a unique alternative to a regular gym, featuring exercises like Olympic weightlifting, gymnastics, kettlebell swings and rowing. The workouts, guided by professional instructors, are different every day and modifyable for any ability level.

Tony Dale, of Ridgefield, does burpees as the gym dog, Tuck, looks outside at CrossFit Ridgefield in Ridgefield, Conn. Monday, June 9, 2014. CrossFit is a unique alternative to a regular gym, featuring exercises like Olympic weightlifting, gymnastics, kettlebell swings and rowing. The workouts, guided by professional instructors, are different every day and modifyable for any ability level.

Members come back to the building after a 400 meter run as part of their warmup workout at CrossFit Ridgefield in Ridgefield, Conn. Monday, June 9, 2014. CrossFit is a unique alternative to a regular gym, featuring exercises like Olympic weightlifting, gymnastics, kettlebell swings and rowing. The workouts, guided by professional instructors, are different every day and modifyable for any ability level.

Tony Dale, of Ridgefield, and Dr. Karen Coblens, of Ridgefield, do pull-overs during their workout at CrossFit Ridgefield in Ridgefield, Conn. Monday, June 9, 2014. CrossFit is a unique alternative to a regular gym, featuring exercises like Olympic weightlifting, gymnastics, kettlebell swings and rowing. The workouts, guided by professional instructors, are different every day and modifyable for any ability level.

Deb Neumayer, of Ridgefield, throws a medicine ball to warm up at CrossFit Ridgefield in Ridgefield, Conn. Monday, June 9, 2014. CrossFit is a unique alternative to a regular gym, featuring exercises like Olympic weightlifting, gymnastics, kettlebell swings and rowing. The workouts, guided by professional instructors, are different every day and modifyable for any ability level.

Jason Snyder, of Monroe, does inverted pushups during a workout at CrossFit RedZone in Newtown, Conn. Saturday, June 7, 2014. CrossFit is a unique alternative to a regular gym, featuring exercises like Olympic weightlifting, gymnastics, kettlebell swings and rowing. The workouts, guided by professional instructors, are different every day and modifyable for any ability level.

Debbie Kling, of Newtown, does pull-ups hanging from rings during a workout at CrossFit RedZone in Newtown, Conn. Saturday, June 7, 2014. CrossFit is a unique alternative to a regular gym, featuring exercises like Olympic weightlifting, gymnastics, kettlebell swings and rowing. The workouts, guided by professional instructors, are different every day and modifyable for any ability level.

Debbie Kling, of Newtown, does pull-ups hanging from rings during a...

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Rachel Crosby, of Newtown, does kettlebell swings during her workout as instructor Kurt Kling watches at CrossFit RedZone in Newtown, Conn. Saturday, June 7, 2014. CrossFit is a unique alternative to a regular gym, featuring exercises like Olympic weightlifting, gymnastics, kettlebell swings and rowing. The workouts, guided by professional instructors, are different every day and modifyable for any ability level.

Jesse Estrada, of Bridgeport, stretches out before working out at CrossFit RedZone in Newtown, Conn. Saturday, June 7, 2014. CrossFit is a unique alternative to a regular gym, featuring exercises like Olympic weightlifting, gymnastics, kettlebell swings and rowing. The workouts, guided by professional instructors, are different every day and modifyable for any ability level.

Owner Kurt Kling gives instructions during a class at CrossFit RedZone in Newtown, Conn. Saturday, June 7, 2014. CrossFit is a unique alternative to a regular gym, featuring exercises like Olympic weightlifting, gymnastics, kettlebell swings and rowing. The workouts, guided by professional instructors, are different every day and modifyable for any ability level.

Sally Gaita, of Redding, and Jesse Estrada, of Bridgeport, do pull-ups during a workout at CrossFit RedZone in Newtown, Conn. Saturday, June 7, 2014. CrossFit is a unique alternative to a regular gym, featuring exercises like Olympic weightlifting, gymnastics, kettlebell swings and rowing. The workouts, guided by professional instructors, are different every day and modifyable for any ability level.

The workout of the day, known as a WOD, is displayed on the white board at CrossFit RedZone in Newtown, Conn. Saturday, June 7, 2014. CrossFit is a unique alternative to a regular gym, featuring exercises like Olympic weightlifting, gymnastics, kettlebell swings and rowing. The workouts, guided by professional instructors, are different every day and modifyable for any ability level.

Sally Gaita, left, of Redding, and Sherri Guglielmi, of Newtown, do pull-ups during their workout at CrossFit RedZone in Newtown, Conn. Saturday, June 7, 2014. CrossFit is a unique alternative to a regular gym, featuring exercises like Olympic weightlifting, gymnastics, kettlebell swings and rowing. The workouts, guided by professional instructors, are different every day and modifyable for any ability level.

They call it "The Box" because the gym is square in shape. But the business name is New Milford Cross Fit -- a gymnasium for group circuit training.

Opened in mid-June by Rob Ebin, New Milford Cross Fit is a privately owned business based on the Cross Fit model.

Workouts incorporate weight-lifting, gymnastics, rowing techniques, running and jump rope. The first half-hour is spent on strength training with the second half focusing on the workout of the day.

"It's not a one-on-one experience with a personal trainer," Ebin said, "but it is essential that a coach instruct each participant through the entire hour."

Ebin played football at Ohio State University. He started his career as a personal trainer. Then he found Cross Fit workouts online.

"I would follow the routines in a regular gym," Ebin said. "I was impressed with the program and got my L1 certification, then went on to be certified in gymnastics, mobility and strongman ranking."

Ebin is also a certified strength and conditioning specialist and a USA weight-lifting coach. He has been a personal trainer for over 10 years and a Cross Fit coach since 2011.

Cross Fit circuit training is for conditioned athletes or beginners, Ebin said. Everyone starts the program on "ramp" where they learn the movements. Athletes move quickly from ramp onto the workout program, while a beginner can take ramp again and again until they and Ebin believe they are ready.

"I scale the workouts by age," Ebin said. "A person age 60 can work out at the same time as an 18 year old, with everybody finishing at the same time."

People coming to Cross Fit for the first time have a mobility assessment and talk about their goals. There are two different programs: health and fitness and competition.

"Most of the people taking competition are ex-collegiate athletes," Ebin said.

Sue Michaud is a 47-year-old mother of three. She travels from her home in Oxford to New Milford to circuit train at Cross Fit.

"I started working with Rob as my personal trainer and was terrified of the thought of Cross Fit training at my age," Michaud said. "But after working with Rob, I gained the confidence."

"I see the care he puts into working with each person during the sessions," she said. "He makes sure you know your limits and don't push too hard too soon to move past them."